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Mind/Body Self-Relaxation Skill Jon Seskevich RN, BSN, BA, CHTP - - PowerPoint PPT Presentation
Mind/Body Self-Relaxation Skill Jon Seskevich RN, BSN, BA, CHTP - - PowerPoint PPT Presentation
Mind/Body Self-Relaxation Skill Jon Seskevich RN, BSN, BA, CHTP Nurse Clinician, Center for Advanced Practice, Duke University Hospital. And a recording artist! 3 step technique with a key. The Relaxation Response l Practice an EBP
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Most well researched of all integrative therapies: Mind/Body Medicine.
l Not Voodoo l As early as 1995, the NIH OTA identified
relaxation techniques as beneficial in the treatment
- f chronic pain and insomnia.
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Mind/Body Techniques
l Relaxation Response l Guided Imagery, Visualization l Mindfulness Based Approaches l Progressive Muscle Relaxation l Prayer l Biofeedback l Meditation l Hypnosis l Nature recordings l Breathing techniques. Yoga. Tai Chi. Music
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l Three simple steps l #1 l Soft belly breathing
Jon’s Favorite Relaxation Technique
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Let the bed or chair support your weight.
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Silently to yourself repeat a relaxation word or phrase.
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Possible relaxation words
- r phrases
l I tend to encourage short positive, present moment
- riented selections.
l I can do this. Easy does it. I am getting better. I’ve
got this. Words like: Calming, Peace.
l Spiritual: from your faith beliefs. l God is with me. The Lord is my Shepherd. Shema
- Israel. Wakan Tanka. Hanuman is helping me. Om
Mani Padme Hum. La illah ha il Allah.
l Neutral: Counting. A meaningless word. Wooosah
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l Before you begin the practice
go ahead and select a word
- r phrase to use.
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Key to Practice:
When you notice your mind wander kindly and gently let go and return to your relaxation word or phrase.
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l Coming to a comfortable position l Feet flat on the floor l Easier to learn with your eyes closed. l Let your head neck and back be in
alignment.
l Let your abdomen be soft. l Begin with soft belly breathing.
Let’s practice…
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l Feel the support of the chair l Scanning through your body, let your muscles
be warm and heavy. Let your muscles soften and relax.
l Silently to yourself think your relaxation
phrase or word.
l When you notice your mind wander; kindly
and gently let go of the thought and return to your relaxation word or phrase.
Let’s practice
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l Knowledge is power l Exercise l Pacing activity and rest. l Support from families and friends l Counseling l Nature, art, music, dance, creative activities l Relaxation techniques l Take time to do things that give meaning to your life l One day at a time l Positive thinking to help with worry l Forgiveness
Effective Coping Strategies
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Questions/Comments
l Contact info: Jon Seskevich l jon@managestressnow.com l www.ManageStressNow.com l Thank you for being here with me today!